STUDIO CITY
STRENGTH
CLEAN COMPLEX
Take 15 minutes to build to a heavy single of the following complex maintaining perfect form:
1 Hang squat clean + 1 squat clean + 2 push jerks (may be split jerks)

WOD
"100%"
FOR TIME
40 box jumps @ (30/24)
20 D-ball cleans @ (100/70)
*7 minute time cap
**No step ups for RX score

ACCESSORY
Kipping chest to bar pullups 8-7-6-5-5
Then 3 sets of:
10 GHD back extentions
20 second L-hold
 


HERMOSA BEACH
STRENGTH
Take 15min to find your
3 Rep Max Overhead Squat
2 x 3 @ 50%
2 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 80%
1 x 3 @ 90%
then continue with sets of 3 reps but only +5lbs
*Keep these percentages in consideration with 1RM Squat Snatch
**We will continue to have these # align with each other in the future.

WOD
"DEATH BY THRUSTERS"
RX: (95/65)
EMOM add 1 rep to the set until the point of failure.
…upon failure record score & continue with Push-ups
Score: # of Thrusters

ACCESSORY
5 Rounds
10L/10R KB Bottoms Up Press
5 Ring Dips
5 Hand Stand Push Ups

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